Fitness Front Squat Find a 1RM Compete as many rounds as possible in 15 minutes of: 8 Hang Power Cleans 50/35 12 Lateral Burpees 300m Run Performance Front Squat Find a 1RM Complete 3 rounds for time of: 300m Run 10 Snatch 60/40 Post load and scores to the whiteboard.
CONTINUE READINGFitness Back Squats 10 x 3 Rest 60secs Complete as many rounds as possible in 15 minutes of: 10 Single Arm Dumbbell Snatches 20/12.5 15 Goblet Squats 24/16 20 Kettlebell Swings 24/16 300m Run Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 20 Deadlifts 75/50 15 Back Squats 75/50 10 Clusters 75/50 400m Run […]
CONTINUE READING“Nancy” Complete 5 rounds for time of: 400m Run 15 Overhead Squats 42.5/30 Post time to the whiteboard.
CONTINUE READINGFor Time: 800m Run 50 Handstand Push Ups 40 Kettlebell Swings 24/16 30 Bar Facing Burpees 40 Kettlebell Swings 24/16 50 Pistols 800m Run Post scores to the whiteboard.
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 300m Run 10 Wall Balls 10 Kettlebell Swings 24/16 20 Double Unders Post rounds to comments.
CONTINUE READINGFitness Every 2 minutes for 5 sets 8 Dumbbell Bench Press + 5 Pull Ups Complete 3 rounds of: 15 Front Squats 50/30 10 Lateral Burpees 500m Run Performance Push Jerk 2-2-2-2-2-2 @ 85%+ Complete 7 rounds for time of: 7 Hang Power Clean 60/40 7 Back Squats 60/40 30 Double Unders Post load and […]
CONTINUE READINGPartner WOD Complete 3 rounds of: 600m Run 30 Toes to Bar / Handstand Hold 30 Burpees / Deadlift Hold Post time to comments.
CONTINUE READINGFitness Complete 5 rounds for time of: 400m Run 20 Wall Balls 15 Pull Ups Performance Complete 5 rounds for time of: 400m Run 30 Wall Balls 15 Chest to Bar Pull Ups Post time to the whiteboard.
CONTINUE READINGFITNESS 20m Walking Dumbbell Lunges Rest 90secs 5 sets Complete as many rounds as possible in 15 minutes: 150m Run 15 Kettlebell Swings 24/16 9 Hang Power Clean 45/30 PERFORMANCE Front Squat 5@80% 3×3@85% For Time: 20 Power Cleans 80/55 150 Double Unders 2 Rope Climbs 15 Power Cleans 80/55 100 Double Unders 2 Rope […]
CONTINUE READING5 sets of: 5 Press + 20-30sec Hollow Body Hold Rest 1 minute For Time: 400m Run 21 Pull Ups 21 Burpees 400m Run 15 Pull Ups 15 Burpees 400m Run 9 Pull Ups 9 Burpees 400m Run Post load and time to the whiteboard
CONTINUE READING